Programm: 30.09.-06.10.2019

PROGRAMM

Montag, 30.09.2019

Applied Strength
Push Jerk +  Split Jerk (10×1 OTM)
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Gross Strength
Push Press (5×12 E2M)
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GPP
AMRAP 15

50 American Swings 24/20 Kg
100m Farmer’s Carry 24/20 Kg Pair
50 Double Unders

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Dienstag, 01.10.2019

Applied Strength
3-Position Clean (10×1 OTM)
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Gross Strength
Sumo Deadlift (5×8 E2M)
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GPP
7 Rounds For Time @ 42.5/30 Kg

6 Deadlifts
5 Hang Power Cleans
4 Thrusters

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Mittwoch, 02.10.2019

Applied Strength
Power Snatch (10×2 OTM • Touch and Go)
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Gross Strength
Overhead Squat (5×10 E2M)
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GPP
5 rounds for time of:

10 Hang Muscle Snatches 35/25 Kg
5 Bar Facing Burpees
10 Back Squats 35/25 Kg
10 Walking Lunges

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Donnerstag, 03.10.2019

Applied Strength
Power Clean (10×3 OTM • Touch and Go)
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Gross Strength
Romanian Deadlift (20RM)
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GPP
AMRAP 18

5 Toes-To-Bar
10 Pull-Ups
15 Air Squats

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Freitag, 04.10.2019

Applied Strength
3 Pos. Snatch (10×1 OTM)
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Gross Strength
Bench Press (4RM)
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GPP
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

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Samstag, 05.10.2019

„Team Iron Triathlon 2019“
20,19,18,17,16,15,14,13,12,
11,10,9,8,7,6,5,4,3,2,1
Reps For Time in a team of 3, of:

Deadlift 100/70 Kg
Squat Clean 50/35 Kg
Bench Press 70/50 Kg

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Sonntag, 06.10.2019

REST DAY OR ACTIVE RECOVERY
OR
BARBELL CLUB